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Photo, 'fast runner', from, Active.com
This story builds on what I wrote, in my last post of how I taught myself to increase my running distance from 1 minute to being able to run 5 kilometres, by stopping thinking of it as a race, or funning as being associated with speed, and just slipping into a comfortable for me pace that I could maintain and go the distance with.

Want to Run Faster? Learn to Relax

This is a great article, writen by Jerry Lynch, Ph.D.Runner's World

Introduction:-
One of the keys to optimal running performance is relaxation. A relaxed mind produces a relaxed body—an efficient body, a fast body.

Relaxation has been an important factor in the success of some of the greatest runners in history.

The secret to smoother, faster running is to focus on being relaxed, rather than "efforting" more power. Efforting causes muscles to tighten. Athletes who stay loose run best.

Read More :- Want to run Faster, Learn to Relax.
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Me, earlier this year, still learnig to run.
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Picture by Stuart Bradford
 If you are a woman who exercises, get ready to do some math.

Last week, researchers at Northwestern Medicine in Chicago announced a new formula for calculating a woman’s maximum heart rate, a measure commonly used by athletes to pace themselves and monitor their progress. In a study of nearly 5,500 healthy women, scientists discovered that a decades-old formula for calculating heart rate is largely inaccurate for women, resulting in a number that is too high.

The news may be a vindication to many women who have struggled to keep up with lofty target heart rates espoused by personal trainers and programmed into treadmill displays.


The commonly used formula subtracts a person’s age from 220. But based on the data collected in the Chicago study, the right formula for calculating a woman’s maximum heart rate is a little more complicated: 206 minus 88 percent of a woman’s age.

Using the old formula of 220 minus age, at 64 years, my average maximum heart rate is 156 beats per minute. That means my pulse should stay around 132 beats per minute during my workout to achieve a target heart rate of 85 percent. I always aimed for 130; try not to exceed this due to my heart valve issues.   Hence, my calorie burn is far lower according to my Pulsar heart rate monitor watch than younger people doing the same exercise are.But based on the new calculation, my  average maximum heart rate is 149 beats per minute, meaning my desired target heart rate at 85% is just 125.8 (let’s say 126)  beats per minute, 6 beats a minute slower than under the old formula. Although the gap seems small on paper, it can be the difference between an exhilarating workout or a frustrating one that ends in exhaustion, out of breath and not performing all the exercise repetitions, because I am striving beyond the capability of my heart and lungs to work efficiently. This is how I instinctively taught myself how to run 5 kilometres, I stopped thinking of a runs a race and broke into an easy sustainable movement I call a run, I did not strive for speed, just the action and  distance. .“There’s nothing wrong with achieving a higher heart rate with exercise, and if you can maintain that, it’s fine,” said Dr. Martha Gulati, a cardiologist and assistant professor of medicine and preventive medicine at Northwestern, who led the study. “But it might be that some women are getting tired and need to stop or slow down because they’re not able to maintain their heart rate at the higher level. But they’ve been using the wrong numbers.”

I do not need to work below what I am already pushing myself to, but I now feel even more comfortable in not being concerned if my watch does not show me as burning calories like a younger person, in my work outs, I am working well within MY maximum healthy training zone for my age and female sex.

You can read the full report, here:-Formula to asses, maximum heart rate for women.
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I went to my first Zunba class today. It was FANTASTIC!

 I was fortunate to have struck I think the best possible class to have gone to for my first lesson.  Adam was a great instructor but there was an African lady, Zumba, expert there and she gyrated, shimmied, leapt and did the professionals version of all the dance moves and was a joy to watch. 

The atmosphere was electric, vibes, fantastic, exercising while grinning from ear to ear, LOVED IT. I could not imagine the home DVD could have the WOW factor of that fantastic group class. Grab some people to do it with if you’re doing it with the home DVD.  You can view the Home DVD Here. -> Ditch the workout, join the party, the zumba weight loss program.

 

Thinking about the, Zumba and comparing it to the classes I did earlier in the week, it was easier than the body pump and more of a workout that body step and it  makes Les Mills Body step feel like dishwater wish wash by comparison, lol. It was the most fun work out I have EVER had, :-).

I think that thanks,  to a FANTASTIC instructor, Adam and a professional looking African zumba dancer up the front in the group, and fabulous group vibes.

The group had a high percentage of the local Torres Straight Islanders in the class and they  added an extra degree of enthusiasm to it with their beaming smiles, I tell you I grinned so hard, and was so sorry when the time was up, lol...it was such fun. :-)

The class was hard work on my upper arms after the weight work of yesterday but I absolutely loved it, will back for more next Thursday.
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I went to my first ever Les Mills, Body Step class today.

I am glad I have practiced working out using the caravan step and with weights in my hand as aside from a general lack of coordination and unfamiliarity with the moves I found it easy enough to do. My kicks are not as high and squats are not as deep but I felt I held y own quite well.

At the end of the class, we did some abdominal exercises; including crunches and hovers, and the hardest of them, I did not catch the name of, and then finished with some great stretches.

It was a one-hour class but I had only burnt 375 calories so I worked out for 20 minutes on a program on the treadmill with varied speed and inclines ten I did 10 minutes on the bike then the remainder of time on the recumbent bike until I had burned my 500 calories for the exercise session.

I weighed myself before leaving and I weighed 8 kilo lighter on the gym scales than I do on my own scales My own scales are the more expensive ones, I’m inclined to think they are more likely to be correct.

I came home and cooked a 2 egg vegetable omelet each for Reg and I for lunch and am now relaxing with a cuppa and I took a look at the Body Step moves and was pleased to read that it takes about 6 goes to get the hang of the moves.  

Oh yes, lol J, at the end of the class,

I fell off my step, on to the floor. 

I might get a bruise, but I was not hurt, and had a laugh. 

Co ordination has never been my strongest point.

I was THRILLED with the low cost of the gym, only $40. a month on my senior card discount.

BODYSTEP™ is the energizing step workout that is designed to make you feel liberated and alive. Using a height-adjustable step and simple movements on, over and around the step you get huge motivation from  music and instructors.

Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body. Like all the LES MILLS™ programs, a new BODYSTEP™ class is released every three months with new music and choreography.

Benefits
  • Burn lots of calories for a leaner body
  • Improve your strength through core conditioning work
  • Raise your overall fitness levels
  • Improve your coordination
  • Improve your bone health and density
  • Increase your heart and lung capacity through a full-body cardio workout
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The Michelle Bridges round two, 12 week, body transformation, Mini Milestones are due during weeks four and eight with a Major effort due in week 12.

How could I ever equal the exhilaration of the achievements I made in 12wbt, first round, when I climbed seven mountains in the Grampians around the week 4 and managed to run 7 kilometres around weeks 8 and swam 2 kilometres around week 12?  
Exhilaration to see Reg's fitness improve too, though he is having some serious hip issues, that we need to follow up on soon.  Looks like both our bodies are ready to go in for the 500 thousand, full service, grease and oil change. lol.

The 12 weeks begins in a week’s time but I am doing something of a mini Milestone this week.

Feel I need to see how I go with it all before shouting it, getting back on track after having had a week unwell last week. 

I am planning to add to my current 1 to 2 kilometre a day swimming and beach exercising of running or abdominal exercise routine

Monday, Les Mills, Body Pump

Tuesday, Les Mills, Body Step,

Wednesday, Les Mills, Body Pump

Thursday, Zumba 45 minute dance session

Friday, Pilates

Saturday, Les Mills, Body Pump

 

That is the plan,

 I also have medical appointments follow-ups and treatment to organize so, as I said, not ready to shout it until I see if I can do it. 

I may also cut back on the swimming if I can do these classes as I sometimes feel a bit woozy after swimming and the pool is getting cooler, even here in north Queensland, as we get near the middle of winter.

If I can do even one, let alone one a day for 6 days, each week, of these classes at near 64, still obese (according to BMI charts) and with a few health problems at the moment, that will be a huge mini milestone for me. I cannot see past tomorrow or this week now, with a LOT of challenges this week, I need to get through this week before I plan for 4, 8 and 12 weeks mini milestones, I cannot think what they might be.  Tomorrow night, the night after that even, I might have a clearer view ahead.

I hope I can come here in a week’s time and say I was able to do this plan and it wasn’t a hair brained idea of mine, I wasn’t up to.

 
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When I began walking three years and three months ago I started with feet, painful from a car accident where the feet had been broken some 20 years earlier and a right crush leg injury. 

As I have increased my fitness gradually taking two years to begin running and running for over a year before I increased the distance, and also chose a excellent fitted cushioned running shoe, I have been running away from injury so far, and not encountered any problems due to exercise. 
Those injuries I do still get, from time to time are back injuries, not from careful exercise but from sudden movement when I am not fully warmed up and I find doing planned exercise regularly is decreasing my risk of injury considerably.

Runner's World

Runners often develop shin splints when increasing mileage or when adding speedwork to their routines.

The following exercises, courtesy of Rick Braver, D.P.M., will help prevent shin splints: http://www.active.com/running/Articles/Try_these_exercises_to_prevent_shin_splints.htm?cmp=1346&utm_source=sendible&utm_medium=feed
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I do this DVD about once a week as a variety to the other two DVD's by Michelle Bridges, that I am doing alternate days.

So basically while I travel, I do my cardio DVD exercises and my strength training DVD exercises alternate days then on one day I will do an extra exercise session, usually this one, I mix these up with swimming and running and this gives me a full body work out.  I have seen a lot of strength increase in the last three months and I am planning my winter workouts now using these DVD's as a big part of the program

It has been part of my spring cleaning (in autumn ;-)) of the caravan today, to make it as spacious as possible so I can work with the aid of these DVD's and focus on my strengthening my stomach muscles over the next 12 weeks. 

Michelle Bridges,
Crunch Time Super Shredder Circuit.


Are you someone who gets bored easily? I have the answer. This type of training is my specialty and this DVD is just like a real personal training session with yours truly. I do this style of training at least twice a week and it kicks my butt. In saying that, I know that my mum can do this work out too, it is for everyone as I have covered every option. There are 5 circuits, each one goes for 5 minutes, so once you've done the warm up you can do all 5 or just 2, depending on your time. The more you do though, the better the results. You will work muscles you never thought you had and yet because of my methods of balancing the perfect workout, you will be surprised at how you can last the distance and do far more than you thought!
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I did my end of 12 weeks ftness test today and am thrilled with the results. 

Kathy's Fitness Tests results for 12 weeks. 1st March till 21st May 2010
Fitness Test:
1km Time Trial
1st March 2010 8 minutes 54 seconds = beginner

21st May 2010 7 minutes 30 seconds = Intermediate.


___________________________________________________________________________
Upper Body strength measure
Push ups.
1st March 2010 15 per minute = Beginner

21st May 2010 35 per minute = Advanced.


___________________________________________________________________________

Lower Body Strength Test
Wall Sit

1st March 2010 0 not able to do this = beginner

21st May 2010 1 minutes = Intermediate.


____________________________________________________________________________
Sit and Reach Test
1st March 2010 -14cm = Beginner

21st May 2010 -3cm = Intermediate.

_____________________________________________________________________________________

Abdominal Strength Test
Stage 1: Wrists to kneecaps Sit Up

Stage 2: Arms folded across your chest. Full sit up, Elbows to thighs


1st March 2010 -Level 1 = beginner
21st May 2010 - Level 2 = Intermediate.
____________________________________________________________________________________________

 

 
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My running caused alarm. lol I had concerned strangers turning up at our caravan last night.

People knew that my husband had gone fishing and they saw me running along the road doing one of my sprints (after I had already run several kilometers on the sand, which they had not seen), and they assumption in this lay back town was that the only reason a 63 year old plump lady would be running would be that her husband had been taken by a crocodile.

It isn’t the first time I have been greeted by blank stares when I said, ‘there was nothing wrong, I just run’..  lol :-)
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I use this program, myself. So I am happy to recommend it.

Michelle Bridges Crunch Time Tight Toned & Terrific

Strength training is the FOUNTAIN OF YOUTH! This DVD incorporates both cardio fitness along with the all important strength training. This is how you shape, tone and define. I cover off all the major muscle groups with 5 minute sessions on legs, chest and back, triceps and biceps as well as the core. I have fuel injected this DVD with two, 5 minute cardio sessions, so you really get your moneys worth here! Mix and match or do the whole thing. By using minimal equipment you'll see how easy it is to put together some basic building blocks to get effective and fast results in your own training.



Release Date: 1st October 2009
Run Time: 47 minutes
For more information or to purchase, click -> Michelle Bridges: Crunch Time Tight Toned & Terrific
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    Follow me in Facebook @ Kathy Shell

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    _Happy New year :-)
    I am going to combine several seemingly contradicting eating and exercise programs and put together my own Artslim Naturally slimming and Gray-Nomad fitness program.  I plan to bring these out as a low cost EBook and small paperback. They will suit anyone interested in managing weight with son=me difficult health conditions such as metabolic syndrome and past injuries.

     I'll be showing you some of the books I am reading that have some excellent qualities, although they will not be exactly what I am putting together to suit me and my style of doing things.
    I will be focusing on eating and exercising for wellness, weight loss if obese, weight management and balanced fulfilling lifestyle..

    Art and Art Print Gifts, available to purchase from The Art of
    Kathy Shell

       142 mm x 110mm
    large fridge magnets.
    View below.
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    "Instead of giving myself reasons why I can't, I give myself reasons why I can." Spring garden with pansies. Large Fridge magnet featuring the Art of Kathy Shell
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    "Everyday is a renewal of life." Mare and Foal. Large Fridge magnet featuring the Art of Kathy Shell.
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    Be weird whenever you have the chance. Large Fridge magnet featuring the Art of Kathy Shell.
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    Friends Forever. Gollies and bears family. Large Fridge magnet featuring the Art of Kathy Shell.
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    "Fall in love with someone." Old English Sheepdogs. Large Fridge magnet featuring the Art of Kathy Shell.
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    "If friends were flowers I'd pick you." Just Joey Rose. Large Fridge magnet featuring the Art of Kathy Shell.
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    Live, Love, Laugh.Learn. Hannah with Flower. Large Fridge magnet featuring the Art of Kathy Shell.
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    Indulge in the things you truly love. Blythewood Grange. Large Fridge magnet featuring the Art of Kathy Shell.
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    "The winds of heaven are that which blows between a horses ears." Large Fridge Magnet featuring the Art of Kathy Shell.
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    Love your friends, no matter who they are. Bear grouping. Large Fridge Magnet featuring the Art of Kathy Shell.
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    "I always knew you'd make a splash." Jenny and Max. Large Fridge magnet featuring the Art of Kathy Shell.
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    If friends were flowers, I'd pick you. Magnolia. Large Fridge magnet featuring the Art of Kathy Shell.
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    Those who bring sunshine to the lives of others cannot keep it from themselves. Three heavy horses at the gate. Large Fridge magnet featuring the Art of Kathy Shell.
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    "Don't approach a goat from the front, a horse from the back or a fool from any side. Three heavy horses, side on. Large Fridge magnet featuring the Art of Kathy Shell.
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    "Get to know your neighbour!" Rusty and Rosco the Clydesdales. "Don't approach a goat from the front, a horse from the back or a fool from any side. Three heavy horses, side on. Large Fridge magnet featuring the Art of Kathy Shell.
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    "Believe in yourself." Churchill Island farmyard. Large Fridge Magnet featuring the Art of Kathy Shell.
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    "Share with Friends. " Reg walking the dog. Large Fridge Magnet featuring the Art of Kathy Shell.
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    "Friends are welcome anytime, relatives by appointment only." Large Fridge Magnet featuring the Art of Kathy Shell.
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    "Best Mates" Two Possums climbing together. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Grampians Farmyard. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Kangaroo Ground, Victoria. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Horses at the Dam. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Wattle Ridge. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Bushfire Haze, Enfield Forrest Blaze. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Campfire, Robe River, Pilbara, Western Australia. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Golden Holstein Rose on Blue. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Heavy Horse, Mare and Foal. Large Fridge Magnet featuring the Art of Kathy Shell.
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    28 Parrot, in McDonnell Ranges, Central Australian. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Old bush dunny.and shed. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Welsh Pony Mare and Foal. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Pilbara, Western Australia. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Brumbies of the Snowy River, Gold. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Clydesdale Foal. Vertical. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Carlton and United Clydesdale team and dray at Buninyong. Large Fridge Magnet featuring the Oil painting Art of Kathy Shell.
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    Emu Twist. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Robe River. Pilbara, Western Australia. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Mt Sonda, the Sleeping Lubra, McDonnell ranges, Central Australia. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Murray River, Right. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Homeward bound. Clydesdales and dray in Australian landscape, Large Fridge Magnet featuring the Art of Kathy Shell.
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    Formosa Gardens )Beautiful Gardens) Ballarat,Victoria, Large Fridge Magnet featuring the Art of Kathy Shell.
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    Cream Frangipani on Blue. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Heavy Horses at gate and in stable. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Sturt Desert Pea. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Tennant Creek, Northern Territory. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Composite of Heavy Horse art images. Large Fridge Magnet featuring the Art of Kathy Shell.
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    Buninyong Bush early evening. Large Fridge Magnet featuring the Art of Kathy Shell.

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